Natalie Jill leads a brief bodyweight warm-up intended to prepare the body for any workout by increasing movement, heart rate, and activating key muscle groups to reduce injury risk. The routine progresses from light lateral step-touches to hamstring taps, knee-ups/marches, cross-body steps, glute-focused mini-squats, and finishes with curtsy lunges; cues include arm involvement and range-of-motion options.
Chapters
Hey, guys. Natalie, Jill here. Welcome back to Happy, healthy and Fit. Today I'm going to do a warm up with you that you can use at the beginning of any of your workouts. So whether you're doing my workouts or someone else's, it's just designed to get your body moving, get it warmed up so that you don't get injured and you're ready to get the most out of your workout. So are you ready?
Okay, so we're going to start with just a step touch, side to side, just starting at light because you never want to go fully into your workout without getting your body moving first and warming it up. So just step touch, taking it a little bit wider and lower. So just getting everything warmed up, using your arms, warming up that back everything. Legs, glutes open, close, really chest, back, everything. Good job. You're going to add a hamstring in, so butt taps here, back and forth.
Warming up the back of those thighs. Hamstrings. Here we go. Keeping it going. So you've got your back involved too. Now taking it forward. We're going to take it to a knee up. Using your arms here.
Get your arms involved so you get those bi's and tris warmed up. Really pushing it back a little march here.
Good job.
Taking it back to a step touch this time we're going to take it across the body. Now here we go. Right here. We get into it. Really start to warm up that back. Heart rate should start to come up.
Nice. A little bit bigger of a swing.
Good job. Take it here. We're going to hold it. We're going to warm up those glutes. So we're going to put our arms out in front and just a little bit of a squat down, back up. Now really squeezing those glutes here. Down and up. We're going to activate those glutes. Down and up.
Nice.
Give me two more right here.
Last one. Now for the final step, I want you to take it to a curtsy back just like this, touching down.
Now everyone's going to have a little bit of a different range here, so you can keep it right here. Or if you want to take it to a bigger step, we can add our arms in like this. Whole body.
